Estrogen helps to regulate:
- Cholesterol levels
- Insulin sensitivity
- Blood pressure/ blood vessel health and flexibility
According to the North American Menopause Society (NAMS), risk factors include: (2)
Eating a balanced diet
- Eating a variety of fruits and vegetables
- Getting in a lot of whole grains and high-fiber foods. Fiber helps carry cholesterol out of the body.
- Seeking out sources of protein that are low in saturated fat such as grass-fed, pastured animal proteins, pastured eggs, wild -caught seafood, beans, nuts and seeds and avoiding trans fatty acids
- Consuming fish such as salmon, sardines, and mackerel at least twice per week.
- Limiting sodium. Staying under 1.5 grams/day is a good benchmark.
Additionally, some lifestyle choices can have an adverse effect on your heart health during menopause:
• Too much caffeine can increase blood pressure, so try to keep your intake of caffeinated beverages to a minimum.
• Smoking is known to cause numerous health problems, including heart attack and stroke. If you are struggling with quitting, there are several resources available that can help you reach your goal.
- Cardiovascular Health & Menopause, Menopause Information & Articles | The North American Menopause Society, NAMS. https://www.menopause.org/for-women/menopauseflashes/bone-health-and-heart-health/keeping-your-heart-healthy-at-menopause. Accessed 14 Mar. 2023.
- Murphy, Elizabeth. “Estrogen Signaling and Cardiovascular Disease.” Circulation Research, edited by Daniel P. Kelly, vol. 109, no. 6, Sept. 2011, pp. 687–96. DOI.org (Crossref), https://doi.org/10.1161/CIRCRESAHA.110.236687.